Let me tell you about the moment I realized I’d been doing supplements all wrong.
There I was, standing in the vitamin aisle at Whole Foods, staring at 47 different magnesium options while some guy next to me was loading his cart with what looked like the entire alphabet in pill form. My phone was dying, I had 14 tabs open trying to decode whether I needed magnesium glycinate or citrate, and I couldn’t remember if Joe Rogan said to take D3 with or without K2.
That’s when I discovered Andrew Huberman’s supplement protocol. And it changed everything.
Here’s the thing: Huberman isn’t your typical bro-science influencer pushing the latest mushroom coffee MLM. The man has a PhD from UC Davis, runs a lab at Stanford School of Medicine, and actually reads the studies he cites. When he says he takes something, it’s because there’s legit research behind it—not because some supplement company slid into his DMs with a fat check.
Over the past two years, I’ve been following his protocols religiously. My testosterone went from “dad bod energy” to “actually want to work out at 6 AM.” My sleep? Let’s just say I went from doom-scrolling until 2 AM to being that annoying person who’s asleep by 10:30 and wakes up without an alarm.
But here’s what nobody tells you about Huberman’s stack: it’s not just about popping pills. It’s about understanding why you’re taking each supplement, when to take it, and how it fits into your overall health strategy.
The Complete List
Foundational Supplements
Longevity Supplements
Focus & Cognition
Hormone Support
Sleep Stack
Now let’s dive into why this Stanford neuroscientist takes each of these, backed by his actual statements from podcasts and interviews.
Foundational Supplements
Whey Protein
Look, I used to think protein powder was just for gym bros who say “bro” unironically. Then Huberman dropped some truth bombs about protein requirements that made me realize I’d been massively under-eating protein for years.
On the More Plates More Dates podcast, Huberman revealed he takes Momentous Grass-Fed Whey Protein post-workout, and sometimes as an afternoon snack to curb hunger during his intermittent fasting window. His reasoning? Most studies suggest getting 0.7-1.0 grams of protein per pound of body weight, and it’s nearly impossible to hit that target with food alone unless you want to eat chicken breast for breakfast.
“Protein intake triggers peptide YY and reduces ghrelin,” Huberman explained, which is science-speak for “it makes you less hangry.”
Creatine
Here’s where things get interesting. While everyone else is taking creatine for gains, Huberman’s taking 5 grams of Momentous Creatine daily primarily for… brain function.
“I’m not on the creatine train for gym gains,” he stated on his podcast. “I use it to support brain function and the neural networks for focus.”
Dr. Andy Galpin called creatine the “Michael Jordan” of supplements on Huberman’s show—it’s that universally effective. Research shows it can improve short-term memory and executive function, especially if you’re sleep-deprived (guilty) or vegetarian.
Vitamin D
Remember when everyone suddenly became vitamin D experts during 2020? Well, turns out they were onto something. Over 70% of us are walking around deficient in what Huberman calls “hormone D” (because calling it a vitamin is technically incorrect—it’s actually a hormone).
Huberman takes 5,000 IU of Momentous Vitamin D daily, though he mentioned to Dr. Rhonda Patrick that he sometimes goes up to 10,000 IU depending on his blood levels. This isn’t just about avoiding rickets—adequate D3 supports testosterone production, immune function, and mood regulation.
Fish Oil
Huberman is serious about his omega-3s. He specifically aims for 2 grams of EPA daily, using Momentous’ Omega-3 Fish Oil product.
“To me, it tastes delicious,” he told Derek from More Plates More Dates about the lemon fish oil on oats combo.
Studies consistently show that omega-3 fatty acids reduce inflammation, improve mood, and support cardiovascular health. Huberman’s high EPA dose specifically targets the anti-inflammatory and mood benefits.
RELATED READING: Harvard Longevity Scientist David Sinclair’s Supplement List
Longevity Supplements
NMN
For years, everyone kept asking Huberman if he was on the NMN train. He stayed mysteriously quiet until his appearance on Joe Rogan, where he finally spilled the beans.
“I take 1 gram of NMN sublingually every morning,” he revealed, using Renue by Science NMN. Joe Rogan also takes Renue by Science, and I started using this brand for all of my longevity supplements due to their affordable prices and third-party testing results.
NMN (nicotinamide mononucleotide) converts to NAD+ in your body, which is basically the cellular currency for energy and DNA repair. Research suggests NMN supplementation may improve insulin sensitivity, eye function, and other age-related markers. As we age, NAD+ levels tank, which is why longevity researchers like David Sinclair are obsessed with it.
Quick note: The FDA has been cracking down on NMN sales, and Amazon pulled it from their shelves. Renue by Science is one of the few trusted companies that still carries it. Use code ‘brainflow’ for 15% off.
RELATED READING: Andrew Huberman’s Anti-Aging Supplement Stack
Focus & Cognition Supplements
Alpha-GPC
This is where Huberman gets strategic. He doesn’t take Momentous Alpha-GPC daily—only about 4 times per week, 300mg per dose, taken 10-20 minutes before intense focus sessions or workouts.
“I’ll take it before a deep work session, podcast recording, or even before a workout that requires concentration,” he told Tim Ferriss.
Alpha-GPC increases acetylcholine in the brain, improving cognitive function and potentially enhancing power output in athletes. But here’s the plot twist: Alpha-GPC might increase TMAO (a compound linked to cardiovascular risk), which is why Huberman pairs it with 600mg of garlic extract at meals.
L-Tyrosine
When Huberman needs to perform under pressure—tight deadlines, sleep deprivation, high-stress cognitive tasks—he reaches for 500mg of Momentous L-Tyrosine.
He explained on The Kevin Rose Show that tyrosine helps him maintain focus when his brain would rather be anywhere else. L-tyrosine is a precursor to dopamine and norepinephrine, which explains why it’s particularly effective when you’re running on fumes.
PEA
Phenylethylamine (PEA) is Huberman’s “break glass in case of emergency” supplement. He takes 500mg once a week or every two weeks for intense work sessions.
“When combined with Alpha-GPC, I receive a sharp increase in dopamine that lasts for around 45 minutes,” he noted on his podcast.
RELATED READING: Andrew Huberman’s Complete Guide to Dopamine
Hormone Support
Tongkat Ali
Every morning, Huberman takes 400mg of Momentous Tongkat Ali. Unlike most testosterone supplements that require cycling, he’s been taking this daily for years.
“The effects tend to improve into the second and third months,” he explained on his podcast with Dr. Kyle Gillett. “I never cycle it.”
Studies have shown Tongkat Ali can increase free testosterone and improve male fertility. Pro tip: Take it early in the day—it has a mild stimulant effect that might mess with your sleep if taken too late.
Fadogia Agrestis
While Tongkat is his daily driver, Fadogia is more like a performance car he only takes out occasionally. Huberman uses 600mg of Double Wood Fadogia Agrestis in 8-12 week cycles.
“Fadogia increases luteinizing hormone, which stimulates the testes to produce more testosterone,” he explained. Animal studies suggest it can increase testosterone, though human research is limited.
Zinc
Here’s a fun fact: Huberman doesn’t take standalone zinc. He gets his 15mg daily through his multivitamin. Why? Because zinc deficiency is one of the leading causes of low testosterone.
“Zinc dosages that are pretty high of about 120mg taken twice per day with meals can significantly increase testosterone,” Huberman noted, though he sticks to more moderate doses for daily use. Huberman takes Momentous Zinc Picolinate.
RELATED READING: Andrew Huberman’s Protocol for Boosting Testosterone
Sleep Supplements
If you follow Huberman for nothing else, follow him for this. His sleep stack—affectionately known as the “Huberman Sleep Cocktail“—has probably helped more people than Ambien at this point.
Magnesium Threonate
Magnesium is central to Huberman’s sleep stack. He takes Momentous Magnesium Threonate at a dose of 145mg elemental magnesium about 30-60 minutes before bed. Alternatively, he sometimes uses 200mg of magnesium bisglycinate.
“Magnesium promotes relaxation by activating the parasympathetic system,” Huberman explains. Research shows magnesium is involved in over 600 enzymatic reactions, including those critical for memory and learning.
Huberman specifically prefers the threonate form because it was developed by MIT researchers to effectively cross the blood-brain barrier—something other forms struggle with. He notes that roughly half of people are magnesium deficient, so this supplement can have “a noticeable effect on sleep.”
Apigenin
The second ingredient in Huberman’s sleep cocktail is Momentous Apigenin at 50mg, taken about 30 minutes before bed.
Apigenin is the compound in chamomile tea that makes you drowsy, but in a concentrated supplement form. Huberman explains that apigenin has anxiolytic and sedative properties, likely promoting sleep by binding to brain receptors that instill calm.
“This consistently helps me relax and fall asleep faster,” he stated in his sleep toolkit episode.
L-Theanine
The third core component is Momentous L-Theanine, an amino acid from tea that promotes relaxation without sedation. Huberman takes 100-400mg at bedtime, typically around 200mg.
“Theanine helps by increasing alpha-wave activity in the brain and reducing cognitive arousal,” Huberman explains. Studies confirm that theanine increases alpha brain waves associated with relaxation.
He finds it particularly useful for “turning off” the mind at night, though he cautions people to test their response—a small percentage report vivid dreams or morning grogginess with higher doses.
Together, these three supplements form Huberman’s go-to nightly trio that “dramatically improve my ability to fall asleep and stay asleep.”
The Rotating Cast
Not every night, but 3-4 times per week, he’ll add:
And every third night:
Supporting Supplements
Beyond the headliners, Huberman’s cabinet includes several supporting players:
Daily Additions
- Vitamin K2 – Added after Derek from MPMD noted it improved his lipid markers
- Boron – 2-4mg daily for free testosterone support
- Grape Seed Extract – 400-800mg for cardiovascular health
- Ginger Root – 1g with meals for digestion and gastric emptying
- Athletic Greens (AG1) – One scoop daily (he’s used it for over a decade)
- LMNT Electrolytes – Especially on training days
Situational Supplements
- Rhodiola Rosea – Before workouts for endurance and fatigue reduction
- Ashwagandha – Only during high-stress periods for cortisol reduction
- NAC – 600-900mg 3x daily when fighting a cold (shown to reduce flu symptoms)
The Reality Check
Here’s what Huberman always emphasizes and what most supplement articles ignore: No pill can replace good behaviors.
“Sleep, nutrition, exercise—these are the foundation,” he repeatedly states. “Supplements are there to fill gaps or give targeted benefits where you have needs that can be met by supplementation better than any other approach.”
I’ve been following this protocol for two years now, and here’s my honest take:
What worked immediately:
- The sleep stack (game changer)
- Alpha-GPC for focus (like someone cleaned my mental windshield)
- Creatine for both gym and brain gains
- NMN for energy (felt the difference within days)
What took time:
- Tongkat Ali (took 2 months to notice testosterone effects)
- Vitamin D (energy improvements after about 3 weeks)
- Fish oil (subtle but worth it for mood stability)
What I modified:
- I skip PEA (too intense for me)
- I only use Fadogia for 8 weeks at a time
- I take less theanine (100mg works better for me)
The Money Question
Let’s address the elephant in the room: This isn’t cheap. Following Huberman’s full protocol will run you $200-300/month. But here’s how I rationalized it:
- It’s less than most people spend on coffee
- My sleep improved so much I canceled my Masterclass subscription (who needs courses when you’re actually awake to read?)
- The focus supplements replaced my afternoon Starbucks runs
- Use code ‘brainflow’ for 15% off Momentous (every bit helps)
Conclusion
Andrew Huberman’s supplement stack represents the intersection of cutting-edge neuroscience and practical self-optimization. What makes his approach unique isn’t just the supplements themselves—it’s the systematic, evidence-based reasoning behind each choice.
After following his protocols for two years, the biggest lesson I’ve learned is this: supplements are tools, not magic bullets. They work best when you’ve already nailed the basics—consistent sleep, proper nutrition, regular exercise, and stress management.
The beauty of Huberman’s approach is that it’s not dogmatic. He constantly updates his recommendations based on new research and personal bloodwork. He cycles certain supplements, adjusts dosages based on how he feels, and always emphasizes that what works for him might need tweaking for you.
If you’re feeling overwhelmed by all this information, remember that you don’t need to implement everything at once. Start with one area—maybe sleep, since that affects everything else—and build from there. Get bloodwork done to see what you actually need. Pay attention to how you feel.
Most importantly, approach supplementation the way Huberman does: with curiosity, scientific rigor, and a healthy dose of self-experimentation. Your body is unique, and your optimal stack will be too.
The goal isn’t to become a walking pharmacy or to outsource your health to a pill bottle. It’s to strategically support your biology so you can show up as the best version of yourself—whether that means crushing it at work, being more present with your family, or finally having the energy to pursue that side project you’ve been putting off.
Science gave us these tools. Huberman showed us how to use them wisely. The rest is up to us.
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